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Recipes Meal Prep Weekly Meal Plans

Meal Prep – Week of July 2nd, 2018

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Author:

Erin

Published:

July 2, 2018

Updated:

January 21, 2021

This post may contain affiliate links. Please read my disclosure policy for details.

  • The Meal Plan
  • The Snack Ideas
  • The Containers
  • The Recipes
  • Blueberry Almond Baked Protein Oatmeal Muffins
  • Egg White Slices
  • Lemon and Garlic Shrimp with Spring Veggies
  • Turkey Taco Salad
  • Chicken Tenders with Spinach Butternut Squash Mash

Happy Monday, meal preppers! I’m continuing my butternut squash mash obsession this week and added some baby spinach to the mix.  Anyway, these are some great summer meals that are nice and light.  Perfect for beach/lake/pool days and July 4th celebrations.

Here’s what’s on the menu this week…

The Meal Plan:

Day 1

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Lemon and Garlic Shrimp with Spring Veggies
  • Dinner: Chicken Tenders with Spinach Butternut Squash Mash

Day 2

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Lemon and Garlic Shrimp with Spring Veggies

Day 3

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Spinach Butternut Squash Mash
  • Dinner: Lemon and Garlic Shrimp with Spring Veggies

Day 4

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Turkey Taco Salad
  • Dinner: Lemon and Garlic Shrimp with Spring Veggies

Day 5

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Spinach Butternut Squash Mash
  • Dinner: Turkey Taco Salad

Day 6

  • Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
  • Lunch: Chicken Tenders with Spinach Butternut Squash Mash
  • Dinner: Turkey Taco Salad

The Snack Ideas:

  • Flavored tuna packets with plantain chips
  • Cinnamon brown rice cakes with peanut butter
  • Deli turkey (nitrate and nitrite free)
  • Strawberries and blueberries
  • Protein shakes
  • Hard boiled egg whites

The Containers:


Note: I used the 24 oz 6 Pack Fitness containers for the Barramundi and Chicken Fajita Bowls, but they are currently out of stock on Amazon.  I linked the 20 oz size here.

The Recipes:

4.11 from 19 votes

Blueberry Almond Baked Protein Oatmeal Muffins

Prep: 10 minutes mins
Cook: 25 minutes mins
Total: 35 minutes mins
Servings: 7 jumbo muffins
Rate Pin Print
Servings: 7 jumbo muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Cellucor Whipped Vanilla whey protein
  • 1 cup applesauce
  • 1/4 cup maple syrup
  • 2 egg whites
  • 1 tsp almond extract
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 cup unsweetened vanilla almond milk
  • 1 1/2 tbsp almond butter
  • 3 tbsp almond slivers
  • 1 cup blueberries

Instructions

  • Pre-heat oven to 350 degrees.
  • Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
  • Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
  • Add remaining wet ingredients and stir until just combined, then fold in blueberries.
  • Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet.  Top with almond slivers.
  • Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).

Tips & Tricks

Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.

Nutrition Information

Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

4.34 from 6 votes

Egg White Slices

Cook: 10 minutes mins
Total: 10 minutes mins
Servings: 6 servings
Rate Pin Print
Servings: 6 servings

Ingredients

  • 3 cups egg whites

Instructions

  • Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
  • Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.
  • Remove from pan and slice into 6 pieces.

Tips & Tricks

Click here or scan the barcode below to log this food in My Fitness Pal.

Nutrition Information

Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (8%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

3 from 6 votes

Lemon and Garlic Shrimp with Spring Veggies

Prep: 30 minutes mins
Cook: 15 minutes mins
Total: 45 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb shrimp, peeled, deveined, tail off
  • 2 cups asparagus, chopped, (220 grams)
  • 2 baby zucchini, chopped, (225 grams)
  • 2/3 cup Lundberg Wild Rice Blend, cooked according to package directions
  • 1/4 cup fresh parsley, chopped
  • 1 1/2 tbsp ghee or butter
  • 1/2 tbsp olive oil

Sauce

  • 1 lemon, juiced and zested
  • 2/3 cup dry white wine, (I like Sauvignon Blanc)
  • 4 garlic cloves, minced
  • 1/2 tbsp arrowroot flour, or cornstarch
  • 1/4 tsp red pepper flakes
  • Salt and pepper to taste

Instructions

  • Add zucchini and asparagus to a microwave safe dish.  Cover with a damp paper towel and microwave for 3 minutes.  Set aside in refrigerator.
  • Heat olive oil in a large pan over medium-high heat.  Add shrimp in a single layer and cook on one side, without moving shrimp, for about 2-3 minutes.
  • Flip shrimp and add sauce.  Finish cooking shrimp most of the way (they should be mostly opaque), then add ghee and parsley.
  • Remove shrimp from heat and toss in asparagus and zucchini.  Serve with cooked wild rice blend.

Nutrition Information

Calories: 350kcal (18%), Carbohydrates: 31g (10%), Protein: 29g (58%), Fat: 9g (14%), Cholesterol: 170mg (57%), Sodium: 176mg (8%), Potassium: 394mg (11%), Fiber: 4g (17%), Sugar: 2g (2%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

4 from 10 votes

Turkey Taco Salad

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb Jennie-O extra lean ground turkey, 99%
  • 1/2 cup Frontera New Mexico Taco Skillet Sauce
  • 2 hearts romaine lettuce, chopped
  • 1 cup cherry tomatoes, halved
  • 1 cup black beans
  • 1 cup corn kernels
  • 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
  • 1/4 cup Fage 0% plain Greek yogurt
  • 1/2 cup tortilla strips

Instructions

  • Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
  • Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
  • Serve over veggies, then add Greek yogurt, avocado salsa and tortilla strips on top.

Nutrition Information

Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

No ratings yet

Chicken Tenders with Spinach Butternut Squash Mash

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb chicken tenderloins
  • 1/2 tsp Montreal Steak Seasoning
  • 1 tsp olive oil

Spinach Butternut Squash Mash

  • 5 cups butternut squash cubes, 700 grams
  • 2 cups baby spinach, chopped and packed
  • 1/3 cup coconut milk
  • 1/2 tbsp ghee
  • 1 tsp Oh My Spice! Lemon Pepper Seasoning

Instructions

  • Add butternut squash to a large pot. Cover with water and bring to a boil for 10-15 minutes or until squash is tender. Drain water and add remaining squash mash ingredients. Mash until it reaches desired consistency, then stir in chopped spinach.
  • Heat 1 tsp olive oil over medium-high heat in a large skillet. Season chicken on both sides with Montreal Steak Seasoning and add to skillet. Cover and cook on each side about 3-4 minutes or until cooked through.
  • Divide butternut squash mash and chicken tenders evenly among 4 serving containers.

Nutrition Information

Calories: 257kcal (13%), Carbohydrates: 21g (7%), Protein: 28g (56%), Fat: 7g (11%), Cholesterol: 65mg (22%), Sodium: 134mg (6%), Potassium: 700mg (20%), Fiber: 4g (17%), Sugar: 4g (4%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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Hey, I’m Erin!

I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

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